Wod 16/1

Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL
 
Skill 5-10 min
Toes to Bar/Kipping
 
Strength 15 min
Deadlift
Work up to a heavy triple for the day.
 
Metcon
AMRAP in 12 Minutes
24 Wall Balls 9/6kg
12 Toes to Bar
Every 2 Minutes (starting at 3,2,1 go) perform 3 Deadlifts.
 
Level 1 – Deadlift 124/84kg
Level 2 – Deadlift 102/70kg
Level 3 – Deadlift 70/45kg, hanging knee raises, Wallball 6/4kg
Level 4 – KB Deadlift 32/24kg, Abmat situps, Wallball 6/4kg

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